10min EMOM: Split Jerk @80-88% of todays best.

Scale if needed. Bar from the rack or blocks.

5x2 Squat snatch
- @65-75% of the days heaviest 2 rep OHS.
- Rest 2min btw sets

Wod 12 min AMRAP
10 OHL@50/35
8 HSPU
20 sit ups

General Warm-Up
Oly Warm-Up
Snatch Footwork Review
Snatch Drop training
Heaving Snatch Balance training
Snatch Balance training
Hang Snatch training

Further reading:
https://www.catalystathletics.com/exercise/312/Drop-Snatch/
https://www.catalystathletics.com/exercise/82/Heaving-Snatch-Balance/
https://www.catalystathletics.com/exercise/80/Snatch-Balance/
https://www.catalystathletics.com/exercise/63/Hang-Snatch/

Watch:

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

Warm up(8)
coaches choice

ft sq/bk sq(12)
4/8 @75% of 1rm
rpt 2x

Metcon/*Rx(15)
5 rds
10 lunge(front rack) 75/55-*95/65
10 push press 75/55-*95/65
10 pull-ups/*5 bmu

Finisher
2 min quad stretch
2 min sh distraction
lax shoulders
50 alt toe touch

Wod 4RFT
400m run
10 T2B
10 Deadlift@100/70

3-5 rounds, rest as needed. Use AHAFA weights.

1) 6+6 Bulgarian Split Squat
2) 5-10 Chest to Rings Pull-Up
3) 10-20 Parallette Push-Up
4) 20 Russian Twist

Rope climbs for strength or skill work

Rest day!

4x6min (3min rest)
AMRAP of:

a) 15 Wall Balls
10 Front Squats 60/40kg
5 Handstand Pushups

b) 10/7 Cal. Row
6 Burpee Over Rower
3 Over Obstacle

c) 5 Power Snatches 60/40kg
5 Overhead Squats
15 Toes-to-bar

d) 10 KB Swings 32/24kg
10 Box Jumps
35 Double Unders